Workout Wednesdays – Chest Exercises Part 1

We know that it has been harder for people to exercise over these last several weeks. Christina Lombardi, DPT PT has put together easy exercises to get you moving at home! Each Wednesday for the next several weeks we will share these exercises with you. Each exercise includes descriptive information and a video to demonstrate how to do it. This week will be Part 1 of chest exercises. Check back next Wednesday for Part 2 of chest exercises.

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Seated/Standing Chest Press

• Muscles: Chest
• Movement:
  • Sit upright in a chair or stand
  • Place your arms along your sides and bend at your elbows
  • Squeeze your shoulder blades together
  • Push your arms straight out ahead of you
    • Keep arms at shoulder height 
  • Then, bring your arms back up
• Recommended Guideline:
  • Begin with one set of 10 reps, then progress to 2-3 sets of 10 reps
    • If 10 reps is too difficult try aiming for 5-8 reps
• Key Points:
  • Do not arch your back
  • You can also use a ball, broom stick, or weights

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Lying down Chest Press

• Muscles: Chest
• Movement:
  • Lie on your back
  • Bend your knees 
  • Place your arms out to the side and bend your elbows
    • Arms should be out by your side at about a 90 degree angle (shoulder height)
  • Push your arms up overhead
  • Pause for a few seconds
  • Slowly bring your arms back down by your side
  • Repeat 
• Recommended Guideline:
  • Begin with one set of 10 reps, then progress to 2-3 sets of 10 reps
    • If 10 reps is too difficult try aiming for 5-8 reps
• Key Points:
  • Do not arch your back

Sitting/Standing Chest Fly

• Muscles: Chest
• Movement:
  • Sit upright towards the front of a chair or stand
  • Variation 1: Brings arms out by your side to shoulder height. Palms should be facing forward. Move your arms towards the center of your body (squeezing your chest muscles). Pause. Then, open your arms back out to the side (starting position).
    • Keep arms at shoulder height 
    • Do not shrug your shoulders
  • Variation 2: Bring your arms out to the side to shoulder height. Thumbs facing up OR palms down. Then, bring your arms together as you squeeze your chest muscles. Pause. Then, open your arms back out to the side (starting position). 
    • Keep arms at shoulder height 
    • Do not shrug your shoulders
• Recommended Guideline:
  • Begin with one set of 10 reps, then progress to 2-3 sets of 10 reps
    • If 10 reps is too difficult try aiming for 5-8 reps
• Key Points:
  • Maintain good posture
    • Do not lean forward or arch your back
  • Keep your arms at shoulder height

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Disclaimer: You should discuss your health risks with your provider before starting any exercise program.

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Christina graduated in 2012 with a Bachelor’s degree in Biology/Secondary Education from West Chester University. She continued her studies at Temple University in Physical Therapy, graduating with a Doctorate of Physical Therapy in May 2015. Christina began her career in outpatient physical therapy and has worked per diem in both the acute and rehabilitation care settings. She treats a variety of orthopedic and neurological diagnoses in her current role as a staff therapist for Good Shepherd Penn Partners. Recently, Christina developed an interest in Oncology. Last year, Christina’s dad was diagnosed with prostate cancer and her cousin with ovarian cancer. In addition, within the past year, a few of Christina’s friends have also been diagnosed with cancer. Because of her love for family and friends and her passion for physical activity and wellness, she realized that she could help touch so many lives. Christina joined the Oncology Section of the American Physical Therapy Association in May 2019 and is beginning to take continuing education courses to develop her clinical knowledge and expertise. She instructs indoor cycle classes and has her Level 1 CrossFit Certification. She enjoys  various forms of exercise and other health and wellness related activities and topics.